did you need to go to failure? Without knowing this concept, I said wth and started training arms hard everyday, taking off Sunday and a full week after a month. The results showed that more hypertrophy gains were noticed in FULL BODY and just to make things clear, this means that if you were to complete 20 sets of bench on Monday, but I were to complete 20 sets spread out over the course of the week such as 5 sets a day across 4 days. I can take your training to the NEXT LEVEL! Anyway, over time people finally caught on to the power of Nucleus Overload, thanks to my faithful subs and many others. https://www.ncbi.nlm.nih.gov/pubmed/29509639, https://www.ncbi.nlm.nih.gov/pubmed/27102172, https://www.ncbi.nlm.nih.gov/pubmed/31260419, https://www.ncbi.nlm.nih.gov/pubmed/28474868, How To: Barbell Bicep Curl | 3 GOLDEN RULES. Those as big as bodybuilders are doing things Kali Muscle style. TOP 7 Chest Exercises Ranked WORST to BEST! For example, take this video filmed back in June of 2013. The other way to increase satellite cell activation is through extremely damaging exercise, and even then, the numbers pale in comparison to what can be achieved from just a few weeks of high frequency BFR training or Nucleus Overload. Comedy Gaming Food Dance Beauty Animals Sports Therefore, the overall work is often the same. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. But the REAL QUESTION is, why did I wait SO LONG to show you my results as I did this from October 10th through November 10th. The idea behind this is that you overload the muscle cells with more myonuclei, which produces a lot of hypertrophy in the aftermath when you rest. It has kept passed 51 ever since. In fact, a really great video for you to check out later is by Jonathan Migan of Team 3D Alpha called The Best Video Ever On How To Build Muscle Naturally where he talks a lot about real life examples of NOT and goes over a lot of recent studies that now prove it does have truth based in science. Satellite cells are precursors tomuscle cells, able tospend their nucleus to a parent musclecell, if they fuse together. ! Your Testosterone levels could be dangerously low. If you begin to train you are increasing myonuclear content: https://www.ncbi.nlm.nih.gov/pubmed/29509639, Another study in 2018 by Brad Schoenfeld demonstrates that high frequency training is more optimal in terms of hypertrophy gains than training once a week. Muscles: Ideally 1-2 small or lagging body parts. Could it be that maybe you DIDNT reach your natural limit yet, but in fact instead reached the limits of what a traditional amount of workout volume can offer? After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. I was completing 100 reps as fast . -First off, Nucleus Overload is free, and always has been. You cant really know who is behind a YouTube comment anyway. So in reality this method of 'nucleus overload' doesn't even slighly make use of satellite cell proliferation and their spending of myonuclei, instead it's just a method of volume periodization. Basically this means that your muscles can only get so big because your body regulates what it can sustain and a single nucleus can only maintain a given amount of sarcoplasm in that if the muscle fiber expands TOO MUCH, then things would break down and function less efficiently. Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". So once the repeated bout effect kicks in (usually takes up to a few weeks depending on your training status), you'll actually be causing less damage, causing protein synthesis to go towards muscle growth as opposed to just damage repair. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. So getting back to my list, lets start with #1 which is NEWBIE GAINS and Im going to do my best to keep my explanations as simple as possible. 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! In fact, even Jonathan makes this statement as he was born in West Africa himself. But what does this REALLY mean? 34177 >>34175 I got u boyy . Those who played rugby/football would have their Trapezius grow extremely fast, those who used to swim a lot would develop ultra-wide lats without even trying etc. You have 12 weeks, time to unleash your inner BEAST !! He is one of the only known figures pushing that online. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! What if I'm cutting? I had to find out the reason for this, so I kept digging endlessly and kept recommending it anyway despite the constant ridicule. I feel the same want about my chest as you did about your arms? I am not a Doctor or Dietitian. Well, based on all the comments Ive been getting lately, Id sayyeah, they did. Reason I recommend higher reps (lighter weights, 15-30 reps at RPE 9) on N.O is to get a pump quicker, not have to rest too long, reduce excess muscle damage, and lower the risk of injuries and stress on the tendons & connective tissue etc. To be exact there is no such thing as nucleus overload, you cannot force satellite cells to give more nuclei to a muscle without steroids. Instead they use the Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and Volume to force adaption by Hypertrophy. Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. People see the word "Overload" in "Nucleus Overload" and think I'm referring to "overloading the muscle". It also includes a massive summary of everything Ive learned throughout my 16 years of experience, and everything you need to know about muscle growth, nutrition, fat loss, optimal training, and more (over $50 value). I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. Team3DAlphaTites !! 34177 >>34175 I got u boyy . Muscle protein synthesis peaks after 24 48 hours so it makes sense that in order to see more growth we need to train the same muscle groups multiple times a week like in full body workouts. In fact, even Jonathan makes this statement as he was born in West Africa himself. YouTube and the study of hypertrophy is just my passion. HSP NUCLEUS OVERLOAD PROGRAM Team3DAlpha Programs HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN $84.99 $379.99 It's finally here!!! This is where nucleus overload training works in theory, it's claimed that constant training over a long period of time without real rest will force the muscle cells to overload the number of nuclei and finally causes great hypertrophy of the muscle when rested. And by the way, you wont arrive there any quicker compared to a more conservative regime. But who knows, maybe that could be a follow up comparison video in the future. 2)How many reps (or how heavy should I go) on Nucleus Overload? Observe. That's a real problem because muscle cells can not divide to produce new cells. I had all kinds of family visiting from Brazil for Thanksgiving, Christmas and New Years and because Im also building a pool, the last 3 weeks have been full of design work, lots of shoveling to redo my irrigation lines and just random other stuff. If we learned anything today, its that THE NUCLEI DONT LEAVE (muscle memory) and what they call OVERTRAINING, were going to call from now on NUCLEI OVERLOAD TRAINING!!! During the downtime, the hit muscles are supposed to grow rapidly. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. A compelling argument right? I dont think that migan is preaching to train extremely heavy and do full workouts for the same muscle group every single day He uses examples of nucleus overload as doing 100 pushups a day for a month, walking with a heavy wheelbarrow, or just doing a bit of work for the target muscle every day in order to stimulate protein synthesis. This is why new lifters grow quicker. TRUST ME this works. Let me explain. You see, theres quite a bit of research that talks about the effects of de-training your muscles with time off in order to re-sensitize yourself to muscle damage. Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. You gonna share buddy! They would say "he's just making people overtrain and lose their gains", so I would sarcastically counter with "well if that's what you folks call overtraining, then 'overtraining' works". Naturally the muscle will just grow to it's myonuclear domain limit, then you need to cause more muscle damage to get more mynuclei in the muscle, this way the muscle can grow bigger again. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Just look at the way Truth Seeker the website owner is replying to the comments, he clearly has no idea what hes talking about. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! I went to failure when training everyday. #DominanceDisciplineDirection Created Eventually, I decided to add some structure to my theory and turn it into a practical program to replicate what I witnessed in my youth and what was done in the rat study. Compared to all my other muscles, Ive always felt like my biceps are lagging and if what Ive been doing wasnt working, trying something else seemed like the best alternative. Besides, why would I give everyone the link to the study, mention it on all my videos, then proceed to name my program after it and say that I coined the term? So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. And then you stopped for 10 days and it all went away. I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. i have been doing this aggressive overtraining for a month i clearly see my muscles grow bigger and bigger every day. The muscle cell becomes more resistent to damage after every training. Of course muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. You can still be active, just don't do anything strenuous that will stimulate mTOR, and don't do excessive cardio (no more than 20 min a day). The idea behind this is that you overload the muscle cells with more myonuclei, which produces a lot of hypertrophy in the aftermath when you rest. | BIGGER ARMS NOW! Obviously, training a muscle group more frequently will result in some form of adaptation. A compelling argument right? Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. In my case, maybe a full body program COMBINED with additional work like the 100 biceps curls a day could help me bring up lagging areas quicker while also focusing on overall growth. Dancers have insane legs, glutes and calves from daily dancing, gymnasts have incredible shoulders, back, and biceps from all the bar and ring work they do daily, Olympic skaters have HUGE legs from skating daily and even Arnold said that to bring up his calves, because they were a lagging body part, that he trained them daily. Is this something I can attempt to do with chest as well? -Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. So in short, if I'm a scammer, I must be VERY bad at the job then. This belief is the result of propaganda. I PLAN on trying the 100 reps as fast as I could, in. Use certain cookies to ensure the proper functionality of our platform a compelling argument?. 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